Muscles.
Hello, this is Bing. I'm sorry to hear that you are having trouble with your muscle growth. According to some sources¹²³, building and maintaining muscle mass requires a combination of factors, such as:
Working out with weights regularly¹ and using enough resistance to challenge your muscles⁴⁵.
Eating plenty of protein¹²³, which is the building block of muscle. Protein sources such as chicken, turkey, fish, eggs, red meat, yogurt and beans are good options².
Consuming enough calories¹³, especially if you have a fast metabolism or a skinny frame. You need to eat more than you burn to gain weight and muscle.
Combining cardio and resistance training¹, which can help you burn fat and improve your cardiovascular health without losing muscle mass.
Getting enough rest and sleep¹, which is when your body repairs and grows your muscles.
These are some general tips that may help you achieve your goals. However, everyone is different and you may need to experiment with different methods and routines to find what works best for you. You may also want to consult a doctor or a personal trainer before starting any new exercise or diet program.
I hope this helps. Do you have any specific questions about these tips?
Source: Conversation with Bing, 5/28/2023
(1) 5 Ways to Maintain Muscle Mass - Verywell Fit. https://www.verywellfit.com/ways-to-lose-muscle-and-how-to-prevent-it-3498618.
(2) 5 Ways to Maintain Muscle Mass as You Age | Landmark Health. https://www.landmarkhealth.org/resource/five-ways-to-maintain-muscle-mass-as-you-age/.
(3) How to Gain Muscle: Tips, Diet, and Workout Design - Healthline. https://www.healthline.com/health/fitness/how-to-gain-muscle.
(4) The 37 best ways to gain muscle mass - Body Nutrition. https://bodynutrition.org/gain-muscle/.
(5) Strength training: Get stronger, leaner, healthier - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.
(6) Preserve your muscle mass - Harvard Health. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass.
Food.
{Sugar}
The amount of sugar you should consume in a day depends on your age, sex, and level of physical activity. According to the **World Health Organization (WHO)**, adults should consume no more than **25 grams** of added sugar per day². The American Heart Association recommends that women consume no more than **6 teaspoons** (24 grams) of added sugar per day and men consume no more than **9 teaspoons** (36 grams) per day¹. The dietary guidelines effectively state that you should eat no more than **50 grams** of added sugar per day¹.
I hope this helps!
Source: Conversation with Bing, 7/9/2023(1) How much sugar should I be having daily?. https://microsoftstart.msn.com/en-us/health/ask-professionals/expert-answers-on-sugar/hp-sugar?questionid=ea5ajx8p&type=nutrition&source=bingmainline_nutritionqna.(2) How Much Sugar You Should Really Be Eating Everyday - Verywell Fit. https://www.verywellfit.com/how-much-sugar-you-should-really-be-eating-everyday-5095907.(3) How much sugar should you have a day? | BBC Good Food. https://www.bbcgoodfood.com/howto/guide/how-much-sugar-should-i-eat.
{Snacks}
There are many alternatives to SunChips that you can try. Some of the best healthy chips to buy include Popchips, From the Ground Up Cauliflower Potato Chips, Jackson's Sweet Potato Chips, and SunChips Black Bean¹. If you are looking for gluten-free alternatives to SunChips, you can try Thrive Market Avocado Oil Chips, Pulp Pantry Sea Salt Chips, Simply 7 Quinoa Chips, Sana Coconut Flour Tortilla Chips, and Plant Snacks Vegan Cheddar Chips². I hope this helps!
Source: Conversation with Bing, 8/6/2023(1) 7 Best Healthy Chips to Buy - EatingWell. https://www.eatingwell.com/article/8013174/best-healthy-chips-to-buy/.(2) Are Sun Chips Gluten Free? (No, Here's Why) – Choosing Nutrition. https://choosingnutrition.com/are-sun-chips-gluten-free/.(3) Popular Sun Chips Flavors, Ranked Worst To Best - Mashed. https://www.mashed.com/434610/popular-sun-chips-flavors-ranked-worst-to-best/.
Here are some healthy snack ideas that you might like:- Apple slices with peanut butter- Carrots and hummus- Greek yogurt with berries- Trail mix with nuts and dried fruit- Roasted chickpeas- Edamame- Air-popped popcorn with a sprinkle of cinnamon or nutritional yeast
I hope this helps! Let me know if you have any other questions.
Source: Conversation with Bing, 8/7/2023(1) 30+ Easy Healthy Snacks for Anytime of the Day - EatingWell. https://www.eatingwell.com/gallery/7893359/easy-healthy-snacks-for-anytime-of-day/.(2) 60 Healthy Snack Ideas Everyone Will Love - Taste of Home. https://www.tasteofhome.com/collection/healthier-recipes-to-snack-on-when-the-junk-food-cravings-hit/.(3) Healthy snack recipes | BBC Good Food. https://www.bbcgoodfood.com/recipes/collection/healthy-snack-recipes.(4) 50 Healthy Snacks To Keep You Slim — Eat This Not That. https://www.eatthis.com/healthy-snack-ideas/.